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You’re gonna love this keto pumpkin pie. If you’re hanging out with non-keto-ers this Holiday season, it’s time to break out the keto holiday recipes to fool their taste buds. Stressing about what to eat should never be a part of your Holiday experience so make sure you’re prepared with a keto-fied version of your favorite Holiday recipes.
Traditional Keto Pumpkin Pie
When it comes to staying low carb during the Holidays, make sure you are prepared with a dish that is perfect for you and your guests. Bring an amazing keto side dish and dessert…and of course, load up on the meats (just avoid the sugary sauces), and you’ll be set!
Make sure to check out my Keto Holiday Survival Guide for all the tips.
Transparency time. This recipe was definitely a labor of love and creating a recipe video on top of that. Even more challenging! So I really hope you enjoy and get to make your own version for your guests this Holiday season.
While you’re at the grocery store gathering your ingredients for your Holiday favorite, make sure your pantry is stocked up with the keto essentials.
The Pumpkin Pie Keto-fication Process
This recipe uses nearly the same ingredients as a traditional pumpkin pie. Pumpkin Puree is pretty low in carbs in comparison to other pie filling bases (ahem..looking at you apple pie).
Just add the spices, the eggs, cream, vanilla extract, and a keto-friendly sweetener together and you’ve got a classic Pumpkin Pie turned keto. Since we can’t exactly pour sweetened condensed milk into the mix, we’ve re-created it with the heavy cream & vanilla extract.
I’m convinced that Erythritol and Monk Fruit are the greatest pantry staples (sorry, Almond Flour). When Swerve came out with a BROWN SUGAR version. Oh my goodness. I didn’t think they could get any more genius, and then they did that.
Can I use this or that other sweetener? Yes, but beware. You will get different results than I did with the brown erythritol. There’s Allulose, Lakanto Golden, Xylitol, Stevia, Splenda, Monk fruit sweetener, and on and on. There is no shortage of Keto-friendly sweeteners. Experiment! You may come up with a better looking pie than me.
Make sure to check out these other delicious and guilt-free keto desserts while you’re here!
Keto Creme Brulee Cookies
Keto Suntella Stuffed Cookie Bars
Keto Chocolate Flaxseed Muffins
Keto Pumpkin Pie
This Keto Pumpkin Pie is one of my personal Holiday favorites! I hope you have a fun time making and sharing it with your family. Made with no sugar, gluten free, and the tasty silky custard filling is intact! Try it crustless or bake with a Keto-friendly pie crust.
Prepare 1 batch of pie crust: https://www.gnom-gnom.com/cream-cheese-keto-pie-crust/
Preheat oven to 400 degrees F and prepare 9 inch glass pie pan with cooking spray or butter. Prepare two large sheets of parchment paper and lightly dust with coconut flour. Roll out your refrigerated pie crust between sheets of parchment paper to prevent sticking to your rolling pin. Feel free to put in the freezer for 5-10 minutes if your dough goes soft then try again. Carefully peel one layer of parchment paper away and transfer crust to pie pan using the other sheet of parchment paper. Crimp or trim the excess dough. Prepare thin strips of foil to place on the outer edges of the pie pan over the crust to prevent over browning. Place pie crust pan with foil back in the refrigerator while you prepare your pumpkin pie filling.
In a small bowl, mix kosher salt, cinnamon, ginger, nutmeg, ground cloves, and brown erythritol. Set aside.
In a large bowl, using an electric mixer, beat eggs then add in pumpkin puree, heavy whipping cream, and vanilla extract. Continue to beat until thoroughly mixed. Beat in the brown erythritol and spices mixture.
Place refrigerated pie pan on baking tray. Pour in pumpkin pie filling and bake for 40-50 minutes. Uncover edges around 35 minutes. Check your pie often in the last minutes as oven times and temperatures may vary. A toothpick inserted near the edges should come out barely moist and the middle should be slightly jiggly.
Turn off oven and allow to pie to cool completely with the oven door open. Once completely cooled, place in the refrigerator for at least one hour before serving with sugar-free whipped cream on top.
Video
Notes
7 Carbs - 2.5 Fiber = 4.5 Net Carbs
Oven times and temperatures may vary. See video below for guidance.
Sugar alcohols were omitted in nutrition estimation.
You can fully blind bake a pie until it's completely cooked, which you have to do when adding a cooked filling like custard or mousse, or you can partially bake the crust before adding the filling and finishing the baking. In either case, blind baking goes a long way in keeping everything nice and crisp!
Ingredients - Pumpkin puree made from scratch contains only pumpkin, but canned puree may contain a preservative like salt. Pumpkin pie filling contains additional ingredients like sugar, spices, and thickeners. Flavor - Pure pumpkin puree has a slightly sweet, earthy taste.
Yes, you can have some pumpkin on a keto diet as pumpkin contains only 7 grams of net carbs per 100 grams. As an element of comparison, broccoli, a popular keto vegetable, contains 6 grams of net carbs per 100 grams. If you keep the intake of pumpkin low enough to fit your daily macro, you will stay in ketosis.
While many recipes call for it, you can absolutely make an outstanding pumpkin pie without evaporated milk. If your recipe calls for one can of evaporated milk (as most do), you can substitute 1 ½ cups of cream or half and half, or a combination of the two. You can also use milk (any kind from whole to skim).
November 19, 2020. Too many pumpkin pies have soggy crusts that never fully brown. To avoid this, recipes often call for blind baking your crust. That is, baking the empty crust before the filling is added.
If you've ever forgotten to poke the bottom of the crust, you may have noticed that your pie came out looking uneven. The reason for this, as The Spruce Eats explains, is that unless you create a place for the steam to escape, it'll get trapped within the dough.
It is unsweetened and does not contain any added spices. Canned pumpkin and pumpkin puree are the same thing, and you'll often see the terms used interchangeably in recipes and cookbooks. Unlike pumpkin pie mix, canned pumpkin does not have any spices, sugars, or other additives.
Pumpkin pie filling shouldn't be used in place of pumpkin puree since the finished dish will be too sweet. You can always set the can aside to make a quick pumpkin pie another day.
Sweetened condensed milk is also a little higher in fat, so pies made with it will be silky and dense, while pies made with evaporated milk will be a little fluffier. Luckily, you can find multiple pumpkin pie recipes geared toward either type of milk.
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.
This means that as long as you eat a single one-cup portion of pumpkin or less, it shouldn't significantly affect your blood sugar levels. However, eating a large amount of pumpkin could drastically increase your blood sugar. As with any carb-rich food, portion awareness is key when managing blood sugar levels.
Because heavy cream is so high in fat, you can often create a substitute with other high-fat ingredients. In terms of taste and consistency, a combination of half-and-half and butter is one of the best substitutes for heavy whipping cream—it tastes just like the real thing.
These items are essentially the same with one big difference: no sugar is added to evaporated milk. Sweetened condensed milk also has 60% of the water removed, but contains 40% sugar. Due to the big flavor difference, they cannot be substituted for each other.
During his Food Network Kitchen class, Cherry and Strawberry Lattice Pie, he says to sprinkle a heaping teaspoon of wafer crumbs (like vanilla wafer crumbs, sugar cookie crumbs or even just breadcrumbs) in the bottom of the pie pan before you add the dough.
A metal pie pan placed on a preheated surface will set the bottom crust quickest; once cooked, the liquids from the filling above won't soak in, and as a result: no soggy bottom. (Using metal is crucial: Glass or ceramic pans don't transfer heat as efficiently, so they can be accomplices to a sad, soggy bottom.)
You do not need to pre-bake a pie crust for an apple pie or any baked fruit pie really, but we do freeze the dough to help it stay put. Pre-baking the pie crust is only required when making a custard pie OR when making a fresh fruit pie.
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